If you're dealing with unpleasant flashbacks...
SylvWindrunner101
October 18th, 2025
1. You should acknowledge the fact that you are having a flashback phase
2. Remind yourself that you are safe and not in danger despite the flashbacks
3. Own your right to have boundaries and say no. If something feels overwhelmingly triggering, step away.
4. Reassure your flashback self that it's okay - envision yourself from the past and tell that version of yourself that it is okay. Reparent yourself!
5. Understand that the flashbacks are time limited. They won't last forever
6. Remind yourself that you are in an adult body and not in the body which experienced those traumas
7. Ease back into your body through grounding exercises like deep breathing, scanning your body and tensing/relaxing each muscle group etc.
8. Resist the inner critic's/your brain's pessimistic scenarios like "there is no way to get over this". Recognise it is temporary
9. Allow yourself to grieve. Flashbacks often connect to unproccessed losses
10. Reach out to a safe person like a friend or somebody you trust
11. Identify your triggers - small cues like smells, voices etc.
12. Explore the root of your emotional flashbacks
13. Be patient with the process.
(Taken from Therapy in a Nutshell's video about childhood traumas - https://www.youtube.cohttps://www.youtube.com/watch?v=oVLHysMGi8o)
2. Remind yourself that you are safe and not in danger despite the flashbacks
3. Own your right to have boundaries and say no. If something feels overwhelmingly triggering, step away.
4. Reassure your flashback self that it's okay - envision yourself from the past and tell that version of yourself that it is okay. Reparent yourself!
5. Understand that the flashbacks are time limited. They won't last forever
6. Remind yourself that you are in an adult body and not in the body which experienced those traumas
7. Ease back into your body through grounding exercises like deep breathing, scanning your body and tensing/relaxing each muscle group etc.
8. Resist the inner critic's/your brain's pessimistic scenarios like "there is no way to get over this". Recognise it is temporary
9. Allow yourself to grieve. Flashbacks often connect to unproccessed losses
10. Reach out to a safe person like a friend or somebody you trust
11. Identify your triggers - small cues like smells, voices etc.
12. Explore the root of your emotional flashbacks
13. Be patient with the process.
(Taken from Therapy in a Nutshell's video about childhood traumas - https://www.youtube.cohttps://www.youtube.com/watch?v=oVLHysMGi8o)
